In the United States alone, an estimated 231,840 new cases of invasive breast cancer were expected in women in 2015, and another 62,570 new cases of non-invasive breast cancer.

Among those patients, an estimated 40,290 women died from breast cancer, as well as 440 men.

Fortunately, there are ways you can reduce your risk of getting breast cancer. Here are the top four ways to lower your risk:

Don’t smoke

Breaking this bad habit is already a well-known tactic for avoiding lung cancer, but increasing amounts of evidence link smoking to breast cancer, too. This is especially important for pre-menopausal women.

Manage your weight

Being overweight or obese is another way to increase your risk. To keep your risk in check, maintain a healthy weight. This is even more important after menopause.

Breast feed

Breast feeding your babies, if you have them, can reduce your risk for breast cancer. The longer you breast feed, the lower your risk.

Limit hormone therapy

Taking combination hormone therapy for more than three to five years increases the risk of breast cancer. This includes birth control with hormones, too. If you’re on a hormone regimen, use the lowest possible effective dose—or even better, talk to your doctor about alternatives.

Factors in your control

There’s no way to completely eliminate all your risk for breast cancer. But, there are certain factors that are in your control. These five ways to reduce your risk is a great place to start—and don’t forget to take care of yourself with regular check-ins with your doctor, too.

The holidays are a season for celebration with loved ones. But if the proper safety precautions aren’t taken, you may find yourself spending your time in the emergency room, rather than around the tree.

Fortunately, there’s a lot you can do to reduce the risk of holiday injuries for yourself and your loved ones. Start by educating yourself on these top five holiday health risks.

FiresThose lovely trees people bring into our homes are made of wood, which get even more flammable as the trees dry out. The U.S. Fire Administration reports that from 2009 to 2013, Christmas trees triggered an average 210 home structure fires each year, and compared to other kinds of home fires, those started by Christmas trees led to greater damage and $17.5 million in property damage.

But trees are hardly the only fire risk during the holidays—decorative lighting throughout and outside the home can also lead to fires in the home.

Keep your tree well-watered all season, or even better, get an artificial one. Put out all lights and candles when you go to sleep or leave the house, and check strings of lights for exposed wire before putting them up each year.

FallsGetting decorations up can be at least as dangerous as having them out—about 5,800 people are injured in decorating-related falls each holiday season, according to the Electrical Safety Foundation International.

Always use a step ladder when putting decorations up—don’t rely on nearby chairs or other substitutes. When working outside, use a sturdy ladder.

ChokingToys can be a serious chocking hazard for children–as many as 251,800 toy choking incidents landed children in the emergency room in 2014, according to the CPSC. Reduce the risk by making sure gifts to children are age-appropriate and paying attention to recall announcements.

But toys aren’t the only choking hazard during the holidays—always keep an eye on children near ornaments, lights, and other seasonal decorations, too.

It starts with the increased risk caused by cold weather, which constricts blood vessels and raises blood pressure. Then pile on the stress, overindulgence, lack of sleep, and reduction in physical fitness that so often come with the holiday season, and you’ve got a perfect storm. To top it all, people often ignore the symptoms of a heart attack during the holidays to avoid disrupting the fun.

Reduce your risk by wearing warm clothing and keeping your living space well heated. Take extra care to get your sleep, get your exercise, and stick to any heart mediation regimen you’re on during this busy time. And of course, if you suspect you’re experiencing symptoms of a heart attack, don’t wait—seek medical attention immediately.

Traffic accidentsThere’s also an increase in car crashes during the holiday months. Some of the increased risk is due to the decreased daylight hours on the road. But according to the National Safety Council’s Injury Facts 2015 report, 343 people died in driving accidents on New Year’s Day, 360 on Thanksgiving, and 88 on Christmas in 2013.

To reduce your risk, always have a designated driver if you’re going to drink at a party, and avoid driving on the highest-risk days, when possible.

A Safe Holiday is the Best Holiday

The holidays are a wonderful time of year, but they’re not without they’re perils. But take precautions to keep your festivities safe and protect your loved ones, and the holidays can still be the merry season they’re intended to be.

The holidays are a season for family, friends, and fun. But it doesn’t take much for all that packed-in merriment to become overwhelming.

Between all the parties, the travel, the treats, and just plain disruption to your routine, self-care can quickly fall to the wayside—leaving you feeling tired, stressed, and maybe even guilty.

But even in the midst of the winter whirlwind, you can stay both happy and healthy this holiday season. Follow these tips to enjoy the season without sacrificing self-care:

Be realisticDecember is no time to jumpstart a new diet. In fact, depriving yourself in the face of so much temptation can lead to binges—which usually means eating even more junk than you would have in the first place.

Instead, let yourself indulge—in moderation. Try to use the 90/10 rule—eat healthy 90 percent of the time, and treat yourself the other 10 percent.

Plan your foodTake advantage of those non-festivity meals like lunch to pack in the veggies and other nutrients you aren’t getting at parties. You can also preempt binging on cookies at a party by eating a healthy light meal or snack before heading out.

As much as possible, maintain a normal eating schedule. This will help you prevent those moments of starvation where you want to eat everything in sight.

Bake smarterWhen you’re bringing a dish to share at an event, make it a healthy one that you’ll enjoy eating. That way, you know you’ve got at least one guilt-free tasty snack available when the snacking starts.

When you bake cookies or other treats, experiment with healthy swaps in your recipe, such as using fruit purees instead of butter. You might be surprised by what you don’t miss.

Go smallUse tricks to help yourself eat smarter without feeling deprived. Taking small plates at the buffet table will prevent you from taking too much at once. It also helps if you take generous portions of healthy dishes, and smaller portions for treats.

Pace yourselfYou can also help yourself eat less by munching slowly and spreading out your food enjoyment. Give yourself time between trips to the buffet, too—it can take your body about 20 minutes after eating to alert your mind that you’re full.

Stay hydratedDrinking enough water can be hard when you’re out of your normal routine, and especially if you’re traveling. But when you get thirsty, your body can misinterpret the signals as hunger and cause you to overeat. Avoid this my making it a point to drink more water during the holidays.

If you need more incentive, staying hydrated can have some other benefits you’re sure to enjoy during this season, too, such as reducing fatigue, boosting your immune system, and keeping your skin looking great for those holiday photos.

Say noWhether it’s an offer for a cookie, a party, or a gift circle, you’re always allowed to opt out with a simple “no, thank you.”

Limits and boundaries can be especially important during the holiday season, as the amount of events (and treats) on your plate can escalate quickly. If you stretch yourself beyond your limits, you’ll quickly become stressed and unhappy. Only say “yes” to the things that will enhance your enjoyment of the season.

Schedule fitness timeRegular exercise isn’t just good for the number on the scale—it also helps you manage stress and feel better. Get your workouts in during the chaotic time of holiday parties and travel by blocking it out on your calendar. Working out first thing in the morning can prevent scheduling conflicts.

Set a challengeIf you need more motivation to keep your fitness on track, sign up for a race or other fitness challenge in January. The challenge will help you keep your eye on the prize, rather than the snooze button.

Get your zzz’sIt can be hard to catch enough sleep every night when there’s always another party to go to, and in the morning there’s still work, kids, pets, and the rest of normal life demanding our attention. Pace yourself, and try to stay as close to your normal sleep pattern if you can.

Holidays are meant to be enjoyed

The holidays should be a time for fun with friends and family. Don’t let the demands (or the temptations) of the season become a source of stress, guilt, or extra pounds. With a few simple tricks to stay in control of your holiday activity, you can enjoy all the perks of the season without overwhelming yourself.

Unfortunately, emergency rooms get very busy at the holiday season. No matter where you live, the chances of you or someone in your family having to go to the hospital increase around Christmas time, specifically because of seasonal and environmental changes. Keep these few tips in mind to prevent any unwanted illness or injury at this festive time of the year.

Decorating

When you climb up on a ladder to reach the roof of your house, do be careful! People fall off of ladders very often while trying to decorate their homes. Before you ever set foot onto your ladder, check it to be sure that it still seems fully operational and not rickety. Never climb a ladder backwards; always face the rungs while you climb. Do not skip rungs, and do not stand on the very top of a ladder. Last but certainly not least, place your ladder on the ground—not on top of a table, shelf or other surface. A little ladder safety goes a long way while you are decorating for the holidays!

Weather

Prepare yourself for weather situations in any Christmastime climate. In the Southern Hemisphere, remember that temperatures could climb during Christmas, and an afternoon spent in the heat of the sun can potentially lead to sun stroke or heat exhaustion. In the Northern Hemisphere, the reverse is true: spending too much time outdoors during Christmas has the chance to lead to frostbite or hypothermia if you are not careful. Even if temperature extremes are not a problem, weather-related issues can still crop up, including sunburn or slipping and falling on icy surfaces. Always exercise caution when heading outdoors during the holidays, and watch the kids, too.

Fires

Although it is less common in a modern world where candles are not hung directly on the boughs of Christmas trees, fires are still a potential holiday danger. Natural and artificial trees both have the ability to catch fire, particularly from a malfunctioning string of overheating or sparking lights. To prevent your natural tree from catching fire as easily, remember to keep it watered every day. For any tree, do not overload the branches with lights, and try to use LED lights wherever possible. Similarly, be careful of candles that you have lit during the holiday season. If you live in a cold climate and will be using a radiator or space heater, take care not to place any furniture, clothing, or drapes too close to the heating mechanism.

Overeating

People do not often have to go to the emergency room due to overeating, but every so often, it does happen. If you have a pre-existing condition, such as diabetes, severe food allergy, or gastrointestinal issues, then you may be more at risk for a food-related Christmas hospital trip. Try to limit your sugar and fat intakes throughout the season, and particularly in a given day. There may be seven different kinds of Christmas goodies in the kitchen, but that does not mean that you have to try them all in one go!

Presents

Last but not least, presents have a nasty habit of sending holiday revellers to the emergency room. The trouble starts when the gift is being purchased. Holiday shopping is responsible for a lot of auto-mobile crashes every year, because shoppers tend to be in such a hurry and may be much less careful than they would be at other times of the year. After you have given the gift, it may continue to cause problems for its recipient. Particularly if you give a gift to a child, be careful to choose something appropriate to the child’s age and abilities. Bicycles, trampolines, and toys with small parts that can be easily swallowed are all known culprits of Christmas trips to the emergency room. If you give a child something like a bicycle, be responsible and give a helmet along with it. And if the family gets a pool for the holidays, remember to always keep an eye on the little ones.

If you keep these tips in mind, you will have a smooth, healthy, and happy holiday season, and your family will be much safer as well. Do not let injury and illness put a damper on your Christmas!

Hand sanitizer has become very popular in the past decade or so, and it pops up on the shelves of pharmacies and specialty shops more often than not. But how can you know if hand sanitizer is really the best way to keep your hands clean? Read on to learn all about hand sanitizer and how it compares to washing your hands the traditional way, with soap and water.

How to Wash with Soap and Water

Washing your hands with soap and water is not going to be effective at all if you do not use proper hand washing techniques. It is very easy to wash the correct way, but even so, most people do not take the time to go through the entire process.

Begin by lightly wetting your hands under the water while you wait for it to warm up. Get a small amount of soap onto your palm and rub your hands together vigorously, bringing the soap to a lather. Using your fingernails, scrub your palms, your fingers, the backs of your hands, and the space between your fingers as well. Work on scrubbing your hands for 20 seconds, or about the amount of time it takes to sing your ABC’s. Finally, rinse your hands in the water, which should be as hot as you can stand it without causing a burn. When you have rinsed away all the soap, dry your hands thoroughly on a clean towel.

How to Use Hand Sanitizer

Hand sanitizer is much easier and quicker to use than soap and water, which largely accounts for its popularity. People tend to think that, because they can clean their hands much more quickly with hand sanitizer, they are doing themselves a favor by using it. The proper way to use hand sanitizer does not have nearly as many steps, and takes less than half the time as traditional hand washing.

Begin by opening your hand sanitizer and squeezing a dollop about the size of a quarter into the palm of one hand. Close the bottle and rub your hands together to spread the sanitizer. Be sure to rub the hand sanitizer all over your palms, the backs of your hands, your fingers, and the space between your fingers to ensure adequate coverage. Let your hands air dry for a few seconds.

When is Hand Sanitizer Better?

It is always a good idea to keep hand sanitizer on your person for those times when you might come into contact with a germy surface and be unable to wash your hands the traditional way for too long. However, in order to get the most benefit out of your hand sanitizer, it is important to use enough of it to fully cover your hands, and to let your hands dry before you touch anything that could rub the sanitizer off of your skin. You should always use a hand sanitizer that is at least 60% alcohol. Anything less is unfortunately a waste of time, as it will not be strong enough to kill germs. Hand sanitizers are a great choice for quickly getting rid of microbes on your skin, but they should not be used to clean hands that are covered in dirt, grime, or grease.

Which Option is Best?

Overall, it is always better to wash your hands with good old-fashioned soap and warm water than it is to rely on hand sanitizer. There are always situations in which sanitizers can work, but they simply cannot kill the amount of germs that soap and water can. Whenever possible, always wash your hands with soap and water instead of choosing hand sanitizer, particularly if your hands are covered in another substance, such as food, dirt, or grease. Nothing can beat the effectiveness of scrubbing your hands the traditional way!

With that said, hand sanitizer can be a valuable asset to you, depending on your line of work or your day to day activities. If you have children, or if you are a teacher or babysitter who deals with children often, you should keep some sanitizer handy and use it several times throughout the day to keep your hands as clean as possible. This can help reduce the spread of germs and infections. The same is true of anyone working in the medical field. Although hand washing is an important part of any medical worker’s day, hand sanitizer should often come into play as well.

About a third of students ages 12 to 18 in the United States reported being bullied, according to the Department of Education. Children who are bullied experience depression and anxiety, reduced self-esteem, changes to eating and sleeping patterns, and decreased academic achievement.

But the negative impacts of bullying don’t stop there. Bystanders who witness bullying are at increased risk of drug and tobacco use, have increased risk for depression and anxiety, and are more likely to skip school. Bullies are more likely to abuse drugs, engage in earlier sexual activity, drop out of school, and abuse their spouses, children and others later in life.

Bullying is a serious issue that impacts everyone involved. Addressing it early and working to create a bully-free environment can positively change students’ lives.

Where Bus Drivers Fit in to Stop Bullying

Bullying isn’t limited to the classroom or the schoolyard. Of those who reported bullying, 8 percent said the bullying took place on a school bus.

According to a survey of education support professionals (ESPs) by National Education Association (NEA), bus drivers consider bullying to be a bigger problem than many of their ESP peers. Bus drivers are more likely than other ESPs to witness bullying, and many said they witnessed it several times a month.

What’s more, even when bullying did not occur on the bus, bus drivers were 36 percent more likely to receive reports of bullying, from both students and parents.

Clearly, bus drivers have a significant role to play in creating an environment that does not tolerate bullying. And according to the survey, they’re ready to step up: 92 percent of bus drivers surveyed indicated they feel it’s their responsibility to intervene when they witness bullying.

And yet, while most drivers were aware their school districts had bullying policies in place, 56 percent said they had received no training on it. In fact, more than two-thirds of bus drivers expressed they would like more training on how to address various bullying scenarios.

NEA recommends bus drivers take advantage of online training courses, and ask their school district for training on current bullying intervention and prevention policies.

Here are some tips to set a foundation for a safe, bully-free bus:

Intervening with Bullying

Maintain an assertive and calm demeanor

Start with verbal warnings, using the name of the student doing the bullying

If the behavior continues, call the school or dispatcher to report it

If you feel you must, stop the bus to address the situation

Never argue with a student who is bullying, or try to convince them

Move affected students to new, safe seats

Talk to other school staff about the incident

Preventing Bullying

Establish a positive environment on the bus by being clear, fair and consistent about rules

Learn students’ names and get to know them (even students who bully). Introduce yourself to them so they know yours, too.

Notice when students do something positive, and recognize them for it

Submit positive bus referrals

Together, we can work toward a bully-free environment

Bullying is a serious problem that has serious consequences for all who are involved. But by working together to establish a safe and positive school experience for all children in every space they inhabit, we reduce bullying and work toward bully-free educational environments.

Non-profit organizations and charities both rely heavily on grants to help pay for the costs of upkeep, events, and day to day functioning. If you are a part of a charity or non-profit but have never applied for a grant before, the task can seem a little daunting! Read on to learn helpful tips that you can put into practice the next time you apply for a grant.

Determine Your Eligibility

If you are not able to receive a grant, there is no reason to apply for it, so the most important first step you can take in your search is to simply determine whether or not your company is eligible for a particular source of funding. You must know the type of charity or non-profit you run, and you must choose whether or not to apply as an individual or as the company itself. If you do not have this information, you cannot get very far in the application process! Your company might be listed as an educational, government, or public housing organization, or it might simply fall under the non-profit umbrella term. Different funding is available in different categories.

Understand The Steps

Funding opportunity announcements are released regularly from grant-making agencies that are looking to back non-profits. When you find a funding opportunity announcement that you seem to be eligible for, locate the application and gather your information. Register to apply through a grant venue, and wait for your registration to process. This step is crucial, and must be completed before you can apply to the grant itself.

Research The Grant-Making Agency

The agency that is offering the grant will have a web site that is full of useful information to help you understand what it does and why it is interested in backing a non-profit. Knowing what the agency focuses on and cares about will help you write a custom-tailored proposal that is sure to impress those who have the final vote on the grant’s recipient.

Fill Out The Application

Realize that you might have a lot of competition for certain grants, so your application’s professional nature and complete information will be deciding factors in the final decision. It is necessary to have a full-scale concept of what your organization is and where it is going before you ever begin the application process. You will need to write a detailed proposal, which showcases your ideas and explains what your company does, as well as how the grant money can help improve its functionality. The more specific you can be, the better! Do not simply say that you need the money to pay for expenses and upkeep. Talk instead about how the funding will help you grow toward your ultimate goal. This is also a good time to restate the grant-making agency’s goals and policies as they relate to your non-profit.

After you complete the application, submit it and be patient. The screening process may take a long time, but you will eventually find out if your application made it to the final assessment, and if your non-profit was selected as the recipient.

Nobody likes to get a cold. Unfortunately, cold seasons spring up almost unexpectedly, and the more you happen to be around other people, the better your chances are of contracting the dreaded common cold. Although this age-old illness cannot be cured, it can easily be prevented if you take a few precautionary steps to be sure you are not spreading it to yourself or to others.

Germ Transport

Did you know that over three-quarters of all infectious illness and disease is spread by touch? As human beings, we do a lot with our hands.

You may be a teacher with a class full of students who have come down with a cold. One student may sneeze into his or her hand, then pick up a test paper you have just handed out to read over the questions. When that student hands in the same test paper, the germs are easily transmitted from the paper to your hands.

If someone in your family has a cold and opens the door or turns on the sink, the germs move from their hands to the doorknob or to the faucet, and they wait there until the next

unsuspecting cold victim comes along to touch the same surface. They are pretty tricky!

Interrupting Germ Travel

The easiest way to interrupt the spread of germs from one sick person to a well one is to wash your hands. If you touch that sick student’s test paper but then wash your hands immediately after, you will not be able to spread the germs from your own hands to anything or anyone else. And if you wash your hands frequently throughout your day at home, even touching a doorknob covered in germs will not make you sick.

How Does It Work?

Rubbing your hands together alone is an action that helps get rid of germs more or less by pushing them off of your skin. This is not enough, however, to take care of the germ threat completely without the added benefit of soap and water. Water rinses more germs from your skin, and the hotter the water, the better your chances of killing those germs that are swarming your skin. Soaps are designed with germ killing in mind as well. Antibacterial soaps are the best way to keep your skin nice and clean, so be sure to use them every time you wash your hands.

There is a proper way to wash your hands to ensure that no germs can survive the experience. Begin by getting a good amount of soap on one palm, and rubbing your hands together with just a small amount of water to bring the soap to a lather. Scrub your soapy hands for a full minute (try singing the ABC’s to time yourself) and then rinse well in hot water. Dry your hands thoroughly and you will be good to go!

Remember to keep your hands nice and clean, and you should be able to get through next cold season without anything catching up to you. A little hot water and soap goes a long way!

Personal hygiene is an important area of everyone’s lives, but sometimes it is overlooked. There are several reasons why it is so important, and a few things you can do to improve your own personal hygiene and make your life better in the process.

Health

The importance of personal hygiene cannot be underestimated. Your good health depends on it. If you have a high standard of hygiene, you are less likely to catch the various illnesses and infections that come along. As a bonus, if you have an infection, good hygiene can ensure a faster recovery for you as well as preventing it from spreading to other people.

Good hygiene is important for your mental health, too! If you are clean, groomed and neat, you are likely to feel much more confident. This boost in confidence will increase your positive self-image. Being perceived as neat and orderly sends out the message that you care about your appearance, which may lead to more opportunities both in and out of the workplace.

Social Life

A high standard of hygiene is also important for your social life. People who do not shower, wash their hair or brush their teeth may be perceived by their peers and associates as lazy. It is also likely that they will not be taken as seriously as someone who puts the time into cultivating a positive appearance.

Furthermore, a neat and well-groomed appearance can open up many doors. Arriving to a meeting dressed nicely and well-groomed makes a wonderful first impression. Like it or not, most people’s first impression of a person is how they look. Employers and potential friends tend not to offer the same opportunities to those with poor hygiene.

Tips for Improving your Hygiene

So what can you do to improve your standard of hygiene? Here are some tips that can help:

Shower daily. Showering is an important part of a good hygiene routine. Daily showers keep your skin clean as well as giving you a chance to check your body for everything from ingrown hairs to athlete’s foot and anything else that could be going wrong.

Brush your teeth. Brushing your teeth twice a day and flossing regularly prevents the build-up of plaque which can cause tooth decay, gum disease and tooth loss. In addition, using an antibacterial mouthwash will also help prevent bad breath. It can also get into those hard-to-reach areas that brushing and flossing alone may miss.

Wash your hands. Always wash your hands thoroughly with soap and water before leaving the bathroom and before and after handling food. This will lessen the likelihood of spreading germs. It is also important to wash your hands if you are going to be or have been in contact with someone who is ill.

When you are out and cannot wash your hands, carry a small bottle of hand sanitizer with you. Hand sanitizer depending on the brand can kill 99.9% of germs on skin. Hand sanitizer is not a substitute for good handwashing, but it is the next best thing and can stop many infections from occurring.

These tips for positive hygiene do not take very long to implement, but a small investment in time now will save you from a lot of health and social problems in the future and open doors for you!

Matching family t-shirts for vacations are not just for TV show families like The Simpsons or The Brady Bunch. More and more families and groups are opting to wear matching shirts when travelling for the following reasons:

Safety

When traveling in busy cities or theme parks, kids and adults in the group are more likely to stay within the group and not get lost. Wearing matching t-shirts enhances the visibility of your family making it easier for the children to spot you, and for you to keep an eye on them. It’s also easier when trying to do a head count as you can easily spot the members of your travel group. In the event that someone does get lost, it’s also great to be able to describe what the family member is wearing – if you have matching t-shirts, you can simply show tour guides or resort staff your own t-shirt so they know what to look out for. If you are wearing matching t-shirts for safety reasons, you might want to consider ordering your t-shirts in a bright or fluorescent color, so that each member of the travel party stands out as much as possible.

Bonding

Whether you are travelling as a family, as part of a sports team, sorority or other group, wearing matching shirts will help each person to bond as a group and will maximise the fun! If you are travelling as part of a sports team or group, you may want to consider having your team name printed on the back of each shirt, along with individual names or numbers to represent each member of the group.

Waiting

Matching shirts can be a really fun way of preparing for your trip. Those who have planned fun family vacations in the past will know how difficult it is to get through that period in-between booking and planning for your vacation, and actually leaving for it. Matching t-shirts are a fantastic way to enhance that limbo period and get everyone excited about the trip while the wait is on! Creating your matching t-shirts will also help to pass the time while you wait for your vacation, as you shop for your shirts, or work on the design for them.

Memories

Matching shirts are a fantastic way to remember your vacation for years to come, and make a sentimental, memorable keepsake that you can keep and wear over and over again. If the vacation is in celebration of an event such as an anniversary or family reunion, then putting the name of the event and the date on the shirt will also help to commemorate the event, and can then be worn on following anniversaries of the date as a way of honor the occasion and remembering the fun of the past trip.

Photos

Lastly, one of the best reasons for wearing matching shirts is for photographic purposes. In the digital age, most people make photos a priority on vacation, ensuring that they snap lots of great pictures to share with their social networks and to help them remember the trip in years to come. Matching t-shirts are a terrific way to ensure that everyone on the trip is color co-ordinated, and that nobody’s clothing will clash in any pictures. Matching t-shirts are also a great way to clearly see who is on the trip in a printed photo, especially when photos are being taken in crowded places.